Should You Add Liquid Aminos to Your Diet?
What are they, really? And do they come with flavor and/or health benefits? We’ve got the facts.
Should You Be Taking Daily Supplements?
Think of supplements as acting like insurance for your body: they can’t replace a healthy diet, but when your body needs a little extra help, they’ve got your back. Here are few simple rules to follow.
What Is Moringa, and Is It Really Good For Me?
Q: What is moringa, and does it have major health benefits? A: Like many of the superfoods that take a turn in the spotlight (acai! matcha!), you may have heard that moringa is about to cure everything that ails you. After all, the plant is often referred to as “the miracle tree.” But while it does have a pretty impressive nutrient profile, adding it to your smoothies won’t magically guarantee good health. Here’s what you need to know. What is moringa? The moringa tree is native to South Asia and grows crazy fast in tough climate conditions. It produces “drumstick” pods, which are seeds that can be eaten like peas or pressed into oil. Its small, round leaves can also be eaten fresh, or dried and powdered. Most people in the U.S. ingest the leaves as a powder added to smoothies. Practitioners of Ayurveda, India’s ancient system of medicine, believe the plant can help to prevent or alleviate symptoms in 300 diseases, which brings us to … What are moringa’s actual benefits? Western medicine definitely hasn’t come close to verifying moringa’s ability to prevent all those diseases (there are, in fact, very few top-notch clinical studies on the plant), but moringa does have a lot going for it nutritionally. It delivers high doses of iron, vitamin C, potassium, and calcium. Some studies have shown it may fight inflammation and it also contains lots of powerful antioxidants. Research has also shown it may reduce some risk factors for diabetes and heart disease, and it has many other promising potential medicinal uses. The takeaway? Moringa is certainly good for you, but it’s no magic bullet and isn’t easy to find. If you want to buy a green powder that lists it as an ingredient and boost your smoothie with it, go for it. But if you’re eating lots of dark, leafy greens and antioxidant-rich berries, you’ll also be fine without it. Remember that supplementing your diet with the most nutrient-rich foods is just one small component of a healthy, balanced lifestyle. RELATED: If You Want to Lose Weight and Be Healthier and Happier, Nutrition Is Just the Beginning (Image: Shutterstock)
Are You Suffering From a Vitamin B12 Deficiency Without Realizing It?
Do you have feelings of anxiety, fatigue or dizziness? Do you have bouts of depression, memory loss or tingling in your hands or feet? If so, you may be suffering from a vitamin B12 deficiency. According to the National Institute of Health’s Office of Dietary Supplements, most Americans don’t get enough B12 in their diet. Approximately 1.5 to 15 percent of the population is deficient in this nutrient. B12, also known as cobalamin because of its blue mineral cobalt, is an essential water-soluble vitamin. It’s excreted through your urine and these losses need to be replenished and acquired through diet on a daily basis. Plants like sea vegetables and brewer’s yeast contain B12, however, the best sources come from animal foods like grass fed meats and organ meats, fish, eggs, and pasture-raised dairy. Vegans and vegetarians who don’t eat eggs are at high risk for a vitamin B12 deficiency. B12 promotes immune and brain function, heart and reproductive health, along with good digestion and absorption. It also helps creates white blood cells, red blood cells, DNA, and helps iron move through the bloodstream. 4 Symptoms of a Vitamin B12 Deficiency When the body doesn’t get enough B12, bad things can happen. First, there are fewer red and white blood cells being produced. White blood cells help with immunity, so the lower amount of these in your body the higher your risk for getting sick. Red blood cells help to move iron through the body. A reduction in red blood cells results in a reduction in the amount of iron in the blood, which can leave you feeling weak, sad, and tired and may cause anemia. Second, your energy levels will diminish if you don’t have sufficient B12. Third, your circulation could be compromised and you’re left with tingling in your hands or feet. Fourth, ever feel like you are forgetting things or unable to comprehend information? It could be due to not getting enough B12. So you’re eating grass-fed beef, you’re gobbling up eggs for breakfast, and you’re getting in fish regularly. You should be fine on the B12 front, right? Not necessarily. Despite a high intake of B12 foods, your body may not be absorbing the nutrient. Anyone suffering from digestive problems, ulcers, Crohn’s Disease, or pancreatic issues, someone who takes antacids other medications, or anyone who’s gone through weight loss surgery may not have enough stomach acid to properly break down those foods and absorb the nutrients from them. Age is also a factor in B12 absorption. As we get older, the stomach doesn’t produce as much acid which can also result in a decline in the amount of B12 absorbed. Unlike other water-soluble vitamins, B12 is stored in the liver until the body is ready to use the vitamin. This means that once someone stops getting enough B12 it can be months or years before their vitamin stores are depleted. This may sound like a good thing, but if your body cannot absorb the nutrient you may still be suffering from a vitamin B12 deficiency and will be susceptible to the deficiency symptoms. How to Test for a Vitamin B12 Deficiency It’s important to check your B12 levels when you get your annual bloodwork done. If you or someone you know is at risk for a B12 deficiency, get a test to know for sure. A complete test includes a blood test checking B12, urinary methylmaloic acid (MMA), and homocysteine levels. B12 levels less than 450 picogram/mL are indicative of a deficiency. Testing MMA and homocysteine is helpful because often a normal B12 level does not always mean you have a sufficient amount of B12 in your body. If your test has a B12 level above 450 picogram/mL with an elevated MMA (above 0.4 micromoles/Liter) and homocysteine (above 6 micromoles/Liter) it indicates a deficiency. As mentioned, the best way to get B12 is from diet, however, if you have a malabsorption issue, supplementation may be the answer. Be sure you’re getting a supplement that will go directly into your bloodstream. This includes those injected into the muscle, drops taken by mouth, or tablets that dissolve under the tongue. You want to make sure you’re getting the best active form of B12, which includes those that are made of adenosylcobalamin, methylcobalalmin, or hydroxycobalamin. This will put B12 right into your bloodstream ensuring absorption and health improvement. About Jeanette: Jeanette Kimszal is a Registered Dietitian Nutritionist. She holds a Bachelors Degree in Journalism and Media Studies from Rutgers University and has experience working in the media side of advertising. During that time she became health conscious and interested in nutrition and what started out as a hobby turned into a new career. She was accepted to Montclair State University and two years later obtained a certification in Nutrition, and then completed her dietetic internship with the ARAMARK Distance Learning Internship. She has experience working in the clinical, community, and management setting and has counseled both in- and out-patients. She currently resides in NJ and her passions include nutrition, health, wellness, writing, and music. She has a love for helping women attain healthy lifestyles through positive behavioral changes and teaching people how to add more nutrients into their diet through consumption of whole foods.
Adaptogens: Are They Legit?
by Molly Rieger, RD, NLC and Leah Silberman, RD, NLC Your morning just began and your inbox is already inundated with emails, reminding you that there’s no end in sight to your “to-do” list. You’re supposed to go grocery shopping after work, but at this rate you’ll be lucky if you even have time to eat dinner. The pressure is on figuratively and literally to get everything done AND stay healthy, as that discomfort in your sinuses is warning you that a headache is on the horizon. Your normal fix would be to pop a couple pain relievers and hope they kick in. Fast. But what if there’s a way to avoid the stress headache from coming on in the first place? Rather than turning to Western medicine to relieve the anxiety-induced pain, there may be a solution growing right in your garden. Adaptogens are a specific group of herbs that have been used for thousands of years in Chinese and Ayurvedic medicine. They’ve gained attention recently for their ability to help our bodies better cope with stress and fatigue. Today, you can find the adaptogens herbs in supplement form in the aisles of most health food stores and vitamin shops. They definitely sound appealing, but are they worth the money or are they another passing health fad? Let’s dig deeper. How do Adaptogens Work? Adaptogens work by strengthening the adrenal system and moderating stress responses. They tend to be good sources of antioxidants and anti-inflammatory agents, which helps to prevent cellular damage. When the body is under stress, it pumps out adrenaline and cortisol, two hormones that spike our blood sugar and increase our heart rate in order to face the stressor. In other words, that feeling you get when your boss throws an urgent assignment on your desk when you were about to leave for yoga. Our amazing bodies are built to slow back down again and regain homeostasis when the stress is over. (i.e. when you finish that assignment and walk out of the office feeling like a BOSS). However, when we face constant stress (and who doesn’t have at least a little daily stress), the stress response system stays turned on, potentially leading to problems such as chronic inflammation and adrenal fatigue. Adaptogens work to mitigate this response system by reducing the effects of stressors. Though it is difficult to test for adrenal fatigue, as testing is conducted in a multitude of forms—hormone testing (especially cortisol), questionnaires, or a combination of the two —there are some common symptoms that may help tip you off. For instance, someone with adrenal fatigue may experience: sugar or caffeine cravings, difficulty concentrating, high blood sugar, frequent colds, hormonal imbalances, anxiety and depression, troubling waking up, and weight gain around the abdomen. Any sound familiar?? Adaptogen supplements got their name because once they enter the body they “adapt” to the individual’s specific needs either by gently energizing or calming the body. As Dr. Frank Lipman, internationally recognized expert in the fields of Integrative and Functional Medicine, explains, “Think of adaptogens like your body’s thermostat.” They are able to calm you down or boost your energy subtly. For instance, stress may cause unwanted spikes in blood sugar. Adaptogens work to reduce this effect and stabilize blood sugar. Sounds like a better alternative to sugary energy drinks, doesn’t it? Are Adaptogens Worth Jumping On the Bandwagon? If you’re experiencing constant stress and think you might be suffering from adrenal fatigue, there’s no real downside to giving adaptogens a try. Adaptogens have been recognized by herbalists as non-toxic and safe for centuries. Since dietary supplements in general are not USDA or FDA regulated, it is up to you, the consumer, to read the ingredients carefully. While there is no one formula for an effective adaptogen, you should see at least some of the herbs below in the ingredient list: American and Asian Ginseng root Ashwagandha rootA Cordyceps Dang Shen root Eleuthero root Holy Basil herb Jiaogulan herb Licorice rhizome Reishi fungus Rhaponticum root Rhodiola root Wu Wei Zi berries/seeds (Schisandra) The impact and effectiveness of the herbs depends on how they are grown, harvested and processed as well as how the herbs are combined. As each herb has a different effect on the body, herbalists aim to create the right harmony of calming and energizing herbs to create a balancing supplement. Herbalists recommend taking adaptogen supplements for at least 3 months to fully feel the benefits. About Molly and Leah: Molly Rieger and Leah Silberman are registered dietitians and the co-founders of Tovita Nutrition, a virtual nutrition counseling and concierge service. As graduates of the NYU masters of clinical nutrition program, they combine their science and clinical backgrounds with the counseling and business skills learned at The Nutrition School.
The 6 Best Supplements You Need to Know About
I’m very clear with my stance on supplementation: I believe even the best supplements should do just that—supplement the diet. If you regularly visit my site or know anything about me, you know I believe in whole foods that are as least processed or refined as possible and that we should all be getting most of our nutrients from foods like fruits, vegetables, whole grains, lean protein, and healthy fats. Ideally, we would all eat the perfect amounts and balance of just the right foods to obtain optimal nutrition. I do think it’s realistic for some of us to meet most of our needs very well through food alone. But, most of us don’t live in perfect eating worlds. Our food supply, busy lifestyles, and simply our choices make it difficult for us to meet our needs. This is why I say that there’s a time and place for supplementing the diet. If your lifestyle, palate, time, energy, or priorities make it hard for you to get all the nutrition you need in through foods, supplementation may be appropriate. Here are 6 of the best supplements to consider taking OMEGA-3 I am a big-time lover of healthy fats, especially, omega-3s. Research has shown that omega-3 fatty acids are beneficial for heart health, important for immune functioning, brain health and the inflammatory response. Scientists are also studying the effects of omega-3 supplementation on mood because these wonderful fatty acids are the building blocks of the brain. There is also evidence that omega-3 fatty acids can fight depression, improve sleep, and boost libido—woot woot! Salmon, walnuts, dark leafy greens, and fatty fish are rich natural sources of omega-3s and we all should be incorporating these foods into our diet, unless of course you have an allergy. But if you want to try a supplement to take your omega-3 intake a step further, choose a pharmaceutical grade fish oil with both EPA and DHA. These are two fatty acids that work together to keep us healthy. Research has found that the ratio of these particular fatty acids in most Americans’ diets is imbalanced. This is why we specifically recommend omega-3 supplementation with EPA and DHA. PROBIOTIC It seems the gut is all the rage lately. New research is looking at the gut microbiome and weight management—we’re learning how important it is to have a GI tract brimming with microbes to maintain a healthy weight. Your gut has over 400 types of probiotic bacteria (good guy bugs in your belly) which help promote good digestion and help fight bad bacteria found in your intestines. Probiotics may also help with infections of the digestive tract, enhance immune function, and control inflammatory bowel disease. Most people use probiotics to prevent diarrhea, gas, and cramping caused by medications or antibiotics, and if traveling sometimes throws off your regular bowel habits, it’s a good idea to take one while on the road. A daily probiotic may also be a great tool for anyone who does not eat probiotic-rich foods such as yogurt, sauerkraut and kefir. A supplement can help make sure you are getting enough probiotics to maintain a healthy digestive tract. When choosing a probiotic supplement, avoid those that make blanket claims and choose one that lists the complicated names of the cultures, such as Lactobacillus acidophilus. You also want to make sure the label says the cultures are living (many brands do not have live cultures, which does you no good). When you’re shopping for a probiotic supplement, there are different strains of bacteria that manage different conditions and you’ll also notice that dosing and recommended use varies among the brands, so take them according to the package directions. VITAMIN D3 Hot vitamin of the moment, vitamin D is blazing trails in the research world and gaining tons of media attention these days. Vitamin D is a fat soluble vitamin and is famously known as the vitamin we can make from a little bit of sun exposure. It’s a complicated vitamin because you hear about two forms: vitamin D2 is the form of vitamin D you get from eating fortified foods, and vitamin D3 is the kind we synthesize in our skin from sun or UV exposure. Since the body makes this form of vitamin D, it is actually considered a hormone and not a vitamin. Vitamin D is responsible for regulating calcium and phosphorus in the body and lately we are learning more about the role of this amazing vitamin in our bodies such as being linked to insulin regulation, immunity, and even weight. Both D2 and D3 can be converted to the active form in the blood, called 25-hydroxyvitamin D3. Not everyone gets the sun exposure they need to make enough of this vitamin, especially during winter months and at higher latitudes, so I recommend getting it in through foods such as eggs and sardines, and fortified foods such as dairy. If you’re concerned about your vitamin D status you may want to have it checked the next time you go to your MD. MULTIVITAMIN A multi is pretty self-explanatory and the golden child of supplementing as “insurance.” A multivitamin is there to give your (hopefully) whole-foods based diet a boost and/or back up reserves. I don’t want you taking a multi as a way to skimp on consuming your fruits and veggies, but I do want you taking one as a second line of defense. Unfortunately, four out of five people don’t get the recommended daily allowance of vitamins and minerals through food alone. I prefer a multivitamin that contains the nutrients we need but is not overloaded with more than we can even use. I also like a multivitamin that is vegan-friendly and uses veggie capsules that do not contain magnesium stearate. PROTEIN POWDER Protein powders, like supplements in general, are highly polarizing! You have your whey peeps and you have your vegan protein powder peeps. You have your soy peeps and you have your soy-free peeps. Here is my feeling: Keep
Nutritious Life, Life’s Abundance and the Best Supplements
My mission in life is to help as many people as possible take their nutrition up as many notches as possible, so they can live their most Nutritious Lives. It’s really that simple. Everyday I seek opportunities to help me accomplish my mission, and weigh opportunities that are presented to me to help me do this. When the opportunity arose to partner with Life’s Abundance to create a line of the best supplements you can find that were organic (when necessary), completely GMO free, at a cost that’s accessible to most people, and that I could be 100% involved in choosing the ingredients for, it was a no-brainer. Yep, you read that right. I helped choose every single ingredient that went into these supplements. I’m so ridiculously excited about this, and I know you will be too once you finish reading this! In over a decade of counseling clients in my private practice in NYC, thousands of people have come to me because they’re tired, stressed, overweight, unfocused, unmotivated, and feeling like they aren’t the best version of themselves. We live in an age with amazing medical breakthroughs that save people’s lives, except we’re sicker, fatter and unhealthier than ever. We’re overfed and undernourished because we choose convenience over wellness and our habits are shot! I believe that having a solid nutritional foundation (and this doesn’t have to compromise convenience or taste!) combined with the other pillars of a Nutritious Life can help anyone attain and sustain a healthy body, mind and life. Each of the products I created with Life’s Abundance contributes to building that solid foundation in some way. So, if you or someone you know is trying to take their nutrition up a notch, I’m glad you’re here. Why I Partnered on a Line of the Best Supplements We all know we should eat better and increase the nutritional value we get from food on a daily basis, but many of us either don’t know how or we simply can’t make it happen. Sometimes, it’s just not realistic to get all the vitamins and minerals we need from the food we eat, especially with issues of depleted soil, eating processed and overcooked food, and not eating enough fruits and vegetables. This is why I’ve been recommending supplements for years – because they supplement what is hopefully a healthy diet to begin with. Think of them like insurance for your body – they won’t replace solid nutrition, but when your body needs a little extra help, you’ve got it. There are a handful of supplements that I’ve always recommended to my clients because I think they’re the most important ones for optimal health, so naturally they were the first products we developed, and we focused on formulating them in an easy to digest way. Fish Oil Liquid Fish Oil Capsules Plant Protein Powder Greens Blend Multivitamin Probiotic Minerals & Antioxidants We carefully handpicked each and every ingredient – if it’s in there, it’s in there for a reason – and left out any that posed a health concern or just flat out didn’t need to be included. Supplements aren’t for everyone, especially those that are already eating an incredibly clean diet or are following a plan that guarantees they’re getting in all the vitamins and minerals they need. But they’re great for anyone that doesn’t fit those categories, no matter how close or far from that end of the healthy eating spectrum they are. By adding supplements to your daily routine, you may start to feel a little healthier and more motivated, which can slowly make you become more mindful of what you eat. When you learn to make better food choices and feel better in your body, it’s a game changer for your whole your life. Feeling good comes from the inside (mentally and physically), and creating change in your wellness routine can happen without deprivation. These products are not a diet – they’re intended to be incorporated into your diet and your life to support your overall health, not just for 30 days, but for a lifetime. This is why I’ve incorporated them into my pillars of a Nutritious Life philosophy. Why I Partnered with Life’s Abundance I’ve had many opportunities to get involved with other companies before, but I never wanted to work with a company that I didn’t believe in or that didn’t share my same values and goals. When I met the team at Life’s Abundance it was clear we shared the same beliefs about health and wellness and our goals were in sync. They’re an employee-owned company and they take a great deal of pride in doing solid work. They’ve been providing top quality products for pets since the 90s and a select group of dietary supplements for people since 2003. The introduction of these new products we worked on together represents a significant expansion of their dietary supplement line. Life’s Abundance is known for making top notch products, having awesome customer service, and taking care of their people. And by people, I mean their employees, distributors, and customers. Pretty much everyone. Distributors? Yep. They give people an opportunity to help support themselves and/or their families, have a little more freedom and a lot more fun by welcoming passionate people like you and me to become independent distributors for their products. What’s better than helping people live more nutritious lives and earning a great income while doing it?! Why You Should Partner With Me I love, as in L-O-V-E what I do. In over 10 years of counseling clients one on one in my private practice and reaching millions of others via national TV, I know how incredibly difficult it can be to make healthy choices and to change your diet and lifestyle. This is why I lovvvvvve making it easier for people! I also know that I’m very lucky to earn a living and support my family doing something that I am so uber passionate about. And I
3 Health Supplements You Should Consider
Have you been wondering what health supplements you should be taking? You see them everywhere. Big bottles, small bottles. Shiny bags, glittery promises, prices on each end of a long spectrum. How do you pick health supplements that are right for your needs? Well, to begin, you want to meet your nutrition needs by eating real foods that come from the earth. I’m talking about unprocessed, whole foods. They’re the kind that we don’t change much from the farm to the table. But, life is busy! You have your job, household, kids, projects… even for the most healthful eaters, it’s hard work to get all the essential vitamins and nutrients you need daily. But, there’s help. Supplements may help you achieve your nutritional needs without all of the pots and pans. Today I’m sharing 3 health supplements that may work for you. They all get my seal of approval to include in your diet as “insurance”, alongside all of the good choices you attach to the end of your fork. 3 Health Supplements You Should Consider: Omega-3s — the Heart and Brain Fixer You hear a lot about omega-3 fatty acids and heart disease, but heart disease concerns or not, we all need to get them in – no matter your age. Over the last ten years many Americans have turned to fish oil to meet their needs. Everyone in my family takes omega-3s daily! Research has shown that omega-3 fatty acids are beneficial for your heart’s health as they help to manage symptoms of hypertension and are useful in lowering cholesterol. Some studies suggest they slow plaque buildup in the heart and may even reduce the risk of heart attack and stroke. Omega-3s have also been linked to brain health and weight loss. Salmon and walnuts are two of the richest natural sources of omega-3s. But, they may not be a choice if you have a fish or nut allergy. The American Heart Association suggests that you dig into 3.5 oz fatty fish twice a week, and supplementation with heart disease should be customized to the condition and under a the care of your doc. Ubiquinol – the Anti-aging Antioxidant As we age, our body progressively produces less CoQ10 and struggles to convert it into ubiquinol, which is the usable form of CoQ10. This leaves us with less than ideal levels of this energy-producing nutrient that naturally helps your system rock and roll. Research has shown that ubiquinol circulating in your bod improves the health of your ticker and can alleviate many of the side effects associated with statin medications that you may take to lower your cholesterol. Ubiquinol is found in foods you may already eat like peanuts, spinach, lean meats, and sardines. However, you would need to consume 50 cups of spinach or 120 cans of sardines to reach the recommended 100 mg of ubiquinol each day! Ubiquinol not only works as an antioxidant but is crucial in the body’s energy production. It is the very fuel that makes your heart beat. To learn more, visit https://ubiquinol.org. Probiotics – the Bacteria that’s Good for You Your gut has over 400 types of probiotic bacteria (good guy bugs in your belly) that help fight bad bacteria found in your intestines. They also promote good digestion, which we all need! Many people use probiotics to prevent diarrhea, gas, and cramping caused by medications or antibiotics. It may not make sense to you to take an antibiotic and a probiotic at the same time — wouldn’t it seem they’d cancel each other out? Not the case. Antibiotics kill good bacteria along with the bad bacteria, so supplementing with a probiotic puts those happy microorganisms back in action in your tummy. Probiotics may also help with infections of the digestive tract, enhance immune function, and control inflammatory bowel disease. Probiotics and brain health and weight loss are also being researched. You’ll find these friendly bugs naturally in most fermented dairy foods like yogurt and kefir. Don’t be tricked by labeling: live active cultures may not be probiotics, so read the label carefully! A supplement can help make sure you are getting enough probiotics to maintain a healthy digestive tract. As with all health supplements, remember not to be fooled by the fancy packaging at the store or pharmacy. You want a standardized supplement that comes from a reputable company.
